Free personalized workout plan

2 Day Dumbbells and Bodyweight Only Routine

By Myworkouts

Experience
Beginner (1-2 years)
Time
76 minutes/day | 2 days/week
Good for
Athletic Performance, Bodybuilding, Build Muscle, Gain Strength, Lose Weight, Tone Body
Equipment
1 x Dumbbell, 2 x Dumbbell, Bodyweight, Flat Bench, Steps
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This is a simple 2 day workout routine anyone can do using only DUMBBELLS and BODYWEIGHT exercises. You can do this at home if you have a pair of dumbbells or at the gym.

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Workout Overview

Week 1

Day 1: Upper Body

Day 2: Lower Body

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest


Upper Body

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Seated Dumbbell Shoulder Press
3 - 4 sets, 8 - 12 reps, (rest 60s)
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Bent Over Dumbbell Row (Pronated Grip) demonstrationPlay Bent Over Dumbbell Row (Pronated Grip) demonstration
3 - 4 sets, 8 - 12 reps, (rest 60s)
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3 - 4 sets, 8 - 12 reps, (rest 60s)
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Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 - 4 sets, 8 - 12 reps, (rest 60s)
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Push-Ups - Close Triceps Position demonstrationPlay Push-Ups - Close Triceps Position demonstration
3 sets, 8 - 12 reps, (rest 60s)
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Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3 sets, 8 - 12 reps, (rest 60s)
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Plank demonstrationPlay Plank demonstration
3 sets, 30 - 60s, (rest 60s)
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Lower Body

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Goblet Squat demonstrationPlay Goblet Squat demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Dumbbell Sumo Squat
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Dumbbell Hip Thrust demonstrationPlay Dumbbell Hip Thrust demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Single-Leg Standing Dumbbell Calf Raise demonstrationPlay Single-Leg Standing Dumbbell Calf Raise demonstration
3 - 4 sets, 10 - 15 reps, (rest 60s)
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Mountain Climber demonstrationPlay Mountain Climber demonstration
3 sets, 30 - 60s, (rest 60s)
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Date Created: 4/2/2021, EDT


Last Updated: 7/12/2021, EDT

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